Bone broth, a clear, protein-rich liquid derived from simmering meaty joints and bones in water, has gained popularity as a health-boosting elixir. Distinguished from stock by its lengthy cooking time, bone broth can be used as a base for soups, stews, and risottos. But what are the actual benefits of incorporating this ancient staple into your modern diet? Let's delve into the science and practical applications of bone broth.
What is Bone Broth?
Bone broth is created by simmering meaty joints and bones in water over an extended period. This process extracts nutrients, resulting in a protein-rich liquid distinct from traditional stock. Like stock, bone broth serves as a versatile base for soups, stews, and risottos.
The Nutritional Profile of Bone Broth
The nutritional value of bone broth varies depending on the bones used, cooking time, and added ingredients. For optimal results, select joint bones like knuckles and feet. Slow, low cooking with an acidic ingredient enhances nutrient extraction. Vegetables, herbs, and grains can be added during the final hour for added flavor and nutrition.
Top 5 Health Benefits of Bone Broth
Consumed in moderation, bone broth offers a range of potential health benefits, including supporting healthy digestion, maintaining the immune system, improving joint pain and stiffness, supporting healthy sleep, and potentially providing anti-aging effects.
1. May Be Anti-Aging
Bone broth is associated with collagen, a structural protein found in skin, cartilage, and bone. When boiled, the collagen in connective tissue is broken down into gelatine and various health-promoting amino acids, such as glycine and glutamine.
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Consuming 300ml of bone broth has been shown to increase plasma levels of the precursor amino acids glycine and proline that are required to form collagen.
In clinical trials, collagen, taken as a supplement, improved the hydration, elasticity, and appearance of wrinkles in human skin. Collagen also increased bone mineral density in post-menopausal women and, when combined with resistance training, improved lean muscle mass and increased fat loss. Similar findings suggest an improvement in the body composition of elderly men.
2. Good for Digestion and Gut Health
Gelatine is the most abundant protein in bone broth. Once in the digestive tract, gelatine binds with water to support the healthy movement of food through the intestines.
Animal studies suggest gelatine, alongside other amino acids found in bone broth, may have therapeutic potential in inflammatory bowel disease. However, more research is needed to assess the relevance to humans.
3. May Support Immune Function
The small intestine is the primary site for nutrient absorption and the first line of defense in our immune system. If the gut barrier becomes damaged or leaky, this can disrupt immune function. The amino acids found in bone broth may be protective.
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A recent study concluded that intravenous supplementation of the amino acid glutamine supported intestinal barrier function in critically ill patients. Similarly, supplementation with glycine increased intestinal immunity and microbial diversity in mice.
4. May Support Joint Health
Studies suggest that collagen derived from chicken cartilage is effective at improving pain, stiffness, and joint function in patients with osteoarthritis.
Gelatine may also be beneficial for injury prevention and tissue repair. A 2017 study found that supplementation with gelatine alongside vitamin C improved collagen synthesis post-exercise and repaired tendons.
5. May Help Promote Sleep
The amino acid glycine, present in bone broth, has multiple functions in the body, including supporting healthy sleep patterns. Research shows dietary glycine has proved effective at improving the sleep quality of patients with insomnia. It is thought that glycine exerts its effect by regulating our internal body clock and lowering our body temperature to prepare us for sleep.
Making Bone Broth at Home
Making your own bone broth is easy. It is a satisfying corner of kitchen life. This method requires little fuss, just a patient simmer. Slow cooking is your best friend here, making sure you get all the gentle nutritional power without complicated steps. It’s a cozy, no-rush approach anyone can do.
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Bone Broth Recipe
Follow this recipe using a chicken carcass, spices, herbs, and lemon:
- Break down the carcass into a large pan. Add the onion, 1.5 liters of water, lemon juice, and bay leaves. Cover and simmer for 40 mins.
- Take off the heat and remove the bones, stripping any chicken meat.
- Return the broth to the pan along with chili, ground coriander, cumin, coriander stems, lemon zest, and garlic. Cook for a few mins until just bubbling.
Incorporating Bone Broth into Your Diet
One simple way to add bone broth to your diet is to sip it warm, treating yourself to a soothing, nutrient-rich drink. You can also use it as a flavorful base for soups and stews, allowing its benefits to blend into dishes you already love. It’s a quick tweak to mealtime that doesn’t require much prep but adds a little nutritional oomph.
When the day calls for a cozy fix, a cup of bone broth can feel like a warm corner wrapped around your body. And if you want to experiment, try replacing water with bone broth in recipes-you’ll notice a richer, heartier taste. Remember, it’s an easy addition and a gentle way to support your body from the inside out.
Safety Considerations
Although considered a safe inclusion as part of a balanced diet, it is worth remembering that because bone binds heavy metals, bone broth itself maybe a source of contaminants, such as lead. This is especially relevant for children.
Those following a low-sodium diet should consider the salt content of broth recipes.
Conclusion: Is Bone Broth Good for You?
Consumed in moderation, bone broth offers potential benefits to your health. It has a soothing effect on your gut and intestines, where it also gives the immune system a boost. It contributes to healthy joints and even promotes restful sleep.
Bone broth invites you to add a cozy, simple boost of nutrients to your diet. The collagen, amino acids, and minerals it offers are gentle supports for joints and gut health, making it a reliable presence in a balanced lifestyle. While some benefits are still being studied, its nourishing potential is embraced by many who want to care for their bodies with a warm, low-effort fix. If you prefer a gentle routine addition with a comforting flavor, bone broth is a great corner to add in.
Additional Resources
- Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches, and dinners - available exclusively within the Good Food app.
- Learn how to make a slow cooker bone broth.
- Discover more digestive health recipes and tips.
- Discover more immune-friendly recipes.
- Discover what to eat for healthy joints.
- Read this guide on how to get a better night’s rest.
- Find out how to improve your digestion.
- Discover more health benefit guides and check out our nourishing broth recipes, from warming winter broths to spicy Asian noodle broths.
Bone Broth Recipes
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